You are putting your body into a state (nutritional ketosis) where it can easily access body fat for fuel. Part of your daily fat % will be made up from body fat so you do not have to have a certain high percentage of fat from your diet. Phinney/Volek say that fat will generally fall in the 65% - 85% range.

The Phinney/Volek Performance book advises that if you are eating fat to satiety and not losing weight you should lower your dietary fat. Just getting into NK will not make you lose weight, you must be in an energy deficit. If you give your body all the energy it needs through your intake it will not access your body fat stores. But this is not a low-fat or low-calorie diet. In his interview Dr. Phinney advised that you should never go below 1200 calories/day. Also too much high intensity exercise can cause your body to down regulate its metabolism. Finding the right balance is key!

Many of us are using a blood ketone meter to track our ketosis and adjust our macronutrients based on the readings. This is not necessary, but we’ve found it extremely helpful and it is recommended!

I have put together a cheat sheet from posts on the old list. This is not inclusive and is really just a starting point. You can find it in my signature line or here.

Note on protein requirement formulas:

Phinney and Volek recommend a protein range of .6 - 1 X lean body mass. We have interpreted this as goal lean body mass. To figure this out you need your goal weight and goal fat percentage.

The Phinney/Volek calculation for protein is a range that goes up pretty high. Many people have to start out at the low end to get into NK using this formula.

The Dr. Jan Kwasniewski (Optimal Diet) formula for figuring out goal weight and protein is also helpful if you don’t know where to start (don't have a goal LBM). We do not generally follow his formula for carbs and fat although you may also find them helpful as a starting point.

I really thought we'd have a ton of trick-or-treaters last night, but we had exactly 6 knocks on the door (most had 3-5 kids together, so more than 6 kids, but still not a lot). SO much leftover candy! I caved and ate some, then felt like crap, then sent the rest with my husband to his office this morning to get it out of my house! And I knew. I KNEW it would make me feel like crap. But I did it anyway. And it was yummy. *sigh* I think it was just bad timing, as I'd had nothing but broth and protein shakes during the day yesterday in an effort to settle my upset insides, so I was feeling quite hungry, and the pb/cream cheese/hwc concoction in my fridge was completely unappealing.

What's done is done. I can only move forward now, and get right back down to business!

In other news, we did dress up my 7-month-old in a costume. Please don't hate me for photo-whoring his adorableness here

__________________Weight goals currently on hold due to pregnancy...baby #2 coming late October/early November 2013!

Well, I meant to test my fasting BK this morning to see if I was back in nutritional ketosis after my indiscretions last weekend, but completely forgot until after I'd already had my coffee with coconut milk and butter. I'll be sure to test tomorrow morning. I was curious to see how long it would take to get those ketones back up after a carb-up. Oh well.

Tablis, MCT stands for medium chain triglycerides, and is a type of fat found in coconut oil. It is extracted from sources such as coconut and palm kernel oil, and is sold as a liquid supplement. Due to it's shorter length, it is processed by the body differently than other fats, making it very thermogenic and ketogenic. I usually take a tablespoon at a time and can literally feel the thermogenic effects. I think coconut oil is something like 66% medium chain triglycerides, so definitely has the same benefits.

So, I've seen a few people mention that dairy stalls them. I've been mostly paleo for a while, so have avoided dairy for the most part. I've recently decided to try adding dairy back to my diet in the form of butter, cream, and occasionally hard cheese (all preferably from grass-fed cows) , but am nervous that it will prevent me from dropping the last few pounds. So, I'd like to take a quick poll:

Does dairy stall you while in nutritional ketosis (assuming you're not evereating it)? Have any of you noticed any acne, joint pain, or water retention associated with dairy consumption?

So, I've seen a few people mention that dairy stalls them. I've been mostly paleo for a while, so have avoided dairy for the most part. I've recently decided to try adding dairy back to my diet in the form of butter, cream, and occasionally hard cheese (all preferably from grass-fed cows) , but am nervous that it will prevent me from dropping the last few pounds. So, I'd like to take a quick poll:

Does dairy stall you while in nutritional ketosis (assuming you're not evereating it)? Have any of you noticed any acne, joint pain, or water retention associated with dairy consumption?

Thanks for your input!

I was also paleo and had sworn off of dairy. Since I started this I have added fatty dairy back with no ill effects.

Well, I meant to test my fasting BK this morning to see if I was back in nutritional ketosis after my indiscretions last weekend, but completely forgot until after I'd already had my coffee with coconut milk and butter. I'll be sure to test tomorrow morning. I was curious to see how long it would take to get those ketones back up after a carb-up. Oh well.

Tablis, MCT stands for medium chain triglycerides, and is a type of fat found in coconut oil. It is extracted from sources such as coconut and palm kernel oil, and is sold as a liquid supplement. Due to it's shorter length, it is processed by the body differently than other fats, making it very thermogenic and ketogenic. I usually take a tablespoon at a time and can literally feel the thermogenic effects. I think coconut oil is something like 66% medium chain triglycerides, so definitely has the same benefits.

Thanks for kiddo compliments, everyone. I was VERY afraid when I was pregnant that he may be born with a cleft lip or pallet because I was taking high doses of vitamin A palmitate daily for the first few weeks since I had no idea I was pregnant, which is known to be quite teratogenic. Seeing him so normal is such a gift!

Quote:

Originally Posted by sutton_02

Does dairy stall you while in nutritional ketosis (assuming you're not evereating it)? Have any of you noticed any acne, joint pain, or water retention associated with dairy consumption?

I can't say if dairy stalls me because I have honestly never tried to cut it out. I can't imagine eating low carb without including cheese. I do believe cheese is its own food group

I eat dairy every day and have never had acne (but I've always had clear skin, even as a teen), no joint pain to speak of, and no unusual water retention as long as I actually drink enough (I'm challenged when it come to drinking enough water!).

__________________Weight goals currently on hold due to pregnancy...baby #2 coming late October/early November 2013!

Sutton, hummm, dairy. Hard cheeses do not affect me like say, milk or yogurts. I stick to swiss, cheddar, parmesan, romano, and of course cream cheese/ricotta/sour cream. I usually have emergency cheese with me all the time. But it is personal how each one reacts to it.

Hey guys! I live in ny and we left town in advance of the hurricane bc we always lose power when there is a bad storm. So we drove 20 hrs to stay w/ my family in Arkansas. It has been quite challenging with my kids out of school, not in my kitchen with easy access to my regular foods and structure. I have managed to maintain this woe for the most part. However, I know i have been over doing nuts and pb. I am really grateful for having family that we could go to as well as an impromptu trip. But, i am ready for my regular routine. Thx for the support.

Hey guys! I live in ny and we left town in advance of the hurricane bc we always lose power when there is a bad storm. So we drove 20 hrs to stay w/ my family in Arkansas. It has been quite challenging with my kids out of school, not in my kitchen with easy access to my regular foods and structure. I have managed to maintain this woe for the most part. However, I know i have been over doing nuts and pb. I am really grateful for having family that we could go to as well as an impromptu trip. But, i am ready for my regular routine. Thx for the support.

Wow, so sorry to hear about your storm experience. I hope things go back to normal soon!

Just a quick note to say thank you thank you thank you
all your help and advice got me up to speed on NK in no time.
Its the third day and I've lost 2.1 kg which is huge for me bc
I have been stalled forever (even though I was in some kind
of ketosis.) Can't wait to get my meter.

sasonnier--I'm glad to hear that you're safe and were able to get out of town for the storm. It sounds like you made good choices in a tough situation! Did you have damage from the storm?

Congratulations tablis on your loss! I know what you mean about long stalls--I've been there. I was absolutely amazed when I started losing again.

I had a business lunch yesterday with a woman who has been a great help to me. She picked PF Changs and I was worried that I wouldn't be able to find anything to eat. I was able to make a good choice, but way more protein and carbs than I normally have for lunch. I had less protein and no carbs for dinner and this morning I'm still in ketosis with .8.

Hopefully the ketosis will last through the weekend as we are off on a short road trip this afternoon to visit family and see my son's HS ensemble perform. We're bringing lots of LC stuff with us and I intend to stay on plan as much as possible. Unfortunately I will have less control over my food situation than I did on vacation. Family get-togethers seem to always center around carbs. Thank goodness I will have lots of cream cheese in the cooler.